Running training plan generator covering beginner to marathon programs, Couch-to-5K structure, training zones, weekly mileage planning, race day preparation, pacing strategies, injury prevention, nutrition for runners, and gear recommendations.
A skill is a written procedure a bot loads when a job calls for it. This one is a single file, SKILL.md, and the whole file is on this page.
Disclaimer: This skill provides general wellness and health information for educational purposes only. It does NOT constitute medical advice, diagnosis, or treatment recommendations. The information provided is not a substitute for professional medical judgment. Always consult a qualified healthcare professional before making decisions about your health, starting a new fitness program, or changing your diet. If you are experiencing a medical emergency, contact emergency services immediately.
Running training plan generator covering beginner to marathon programs, Couch-to-5K structure, training zones, weekly mileage planning, race day preparation, pacing strategies, injury prevention, nutrition for runners, and gear recommendations.
How much does it cost?+
Nothing. It ships with Murage, which is open source. Your bots run on the AI plan you already have.
Can I change it?+
Yes. Open it in Settings → Skills to read, edit or duplicate it. Skill Guard scans it again after every edit.
Give your first job to Murage.
Download the app, connect the AI you already pay for, and tell your Chief of Staff what needs doing. Plan on about ten minutes from install to a working team.
Request requires professional consultation beyond educational guidance
User needs emergency assistance
Questions to Ask the User First
What is your current running experience? (Non-runner / Casual jogger / Regular runner / Competitive runner)
What is your goal? (Start running / Complete a 5K / Improve 10K time / Half marathon / Full marathon / Ultra)
What is your current weekly mileage? (0 / 1-10 / 10-20 / 20-30 / 30-50 / 50+)
How many days per week can you run? (3 / 4 / 5 / 6)
When is your target race date? (If applicable)
What is your current best time for your target distance? (If applicable)
Do you have any injuries or physical limitations?
What terrain do you primarily run on? (Road / Trail / Track / Treadmill / Mixed)
What is your age and general fitness level?
Training Zones
Heart Rate Zone System
Zone
Name
% Max HR
Perceived Effort
Purpose
1
Recovery
50-60%
Very easy, conversational
Active recovery
2
Easy/Aerobic
60-70%
Easy, can hold full conversation
Base building, fat oxidation
3
Tempo
70-80%
Comfortably hard, short sentences
Lactate threshold improvement
4
Threshold
80-90%
Hard, few words at a time
VO2max improvement
5
Interval/Max
90-100%
All-out, cannot speak
Speed and power
Estimating Max Heart Rate
Formula 1 (Traditional): 220 - Age = Estimated Max HR
Formula 2 (Tanaka): 208 - (0.7 x Age) = Estimated Max HR
Example (Age 35):
Traditional: 220 - 35 = 185 bpm
Tanaka: 208 - (0.7 x 35) = 183.5 bpm
Zone Calculation (using 185 max HR):
Zone 1: 93-111 bpm
Zone 2: 111-130 bpm
Zone 3: 130-148 bpm
Zone 4: 148-167 bpm
Zone 5: 167-185 bpm
Program: Couch to 5K (8 Weeks)
Prerequisites
Medical clearance
Proper running shoes
Ability to walk briskly for 30 minutes
Schedule (3 days/week)
WEEK 1
Run 1 min / Walk 2 min x 8 rounds (24 min total)
WEEK 2
Run 2 min / Walk 2 min x 6 rounds (24 min total)
WEEK 3
Run 3 min / Walk 2 min x 5 rounds (25 min total)
WEEK 4
Run 4 min / Walk 1.5 min x 5 rounds (27.5 min total)
WEEK 5
Run 5 min / Walk 1 min x 5 rounds (30 min total)
WEEK 6
Run 8 min / Walk 1 min x 3 rounds (27 min total)
WEEK 7
Run 12 min / Walk 1 min x 2 rounds (26 min total)
+ Run 5 min continuous
WEEK 8
Run 30 min continuous (approx. 5K at easy pace)
Program: 5K Improvement (8 Weeks)
Prerequisites
Can run 5K continuously
Running 10-15 miles/week comfortably
WEEK 1-2 (Base Building)
Mon: Rest
Tue: Easy Run 3 mi (Zone 2)
Wed: Cross-train or rest
Thu: Tempo Run - 1 mi warm-up, 1.5 mi @ Zone 3, 1 mi cool-down
Fri: Rest
Sat: Easy Run 3 mi (Zone 2)
Sun: Long Run 4-5 mi (Zone 1-2)
Weekly: 11-13 mi
WEEK 3-4 (Speed Introduction)
Mon: Rest
Tue: Easy Run 3 mi (Zone 2)
Wed: Intervals - 1 mi warm-up, 6x400m @ Zone 4 (90 sec rest), 1 mi cool-down
Thu: Easy Run 3 mi (Zone 2)
Fri: Rest
Sat: Tempo Run - 1 mi warm-up, 2 mi @ Zone 3, 1 mi cool-down
Sun: Long Run 5-6 mi (Zone 1-2)
Weekly: 14-17 mi
WEEK 5-6 (Peak Training)
Mon: Rest
Tue: Easy Run 4 mi (Zone 2)
Wed: Intervals - 1 mi warm-up, 5x800m @ Zone 4 (2 min rest), 1 mi cool-down
Thu: Easy Run 3 mi (Zone 2)
Fri: Rest
Sat: Tempo Run - 1 mi warm-up, 2.5 mi @ Zone 3, 1 mi cool-down
Sun: Long Run 6-7 mi (Zone 1-2)
Weekly: 17-20 mi
WEEK 7 (Taper)
Reduce volume by 30%, maintain intensity
WEEK 8 (Race Week)
Reduce volume by 50%, 2 short easy runs, race on weekend
Program: 10K Training (10 Weeks)
Prerequisites
Can run 5K comfortably
Running 12-18 miles/week
Weekly Template
DAY 1: Easy Run (Zone 2) - 4-5 mi
DAY 2: Speed Work - Intervals or Tempo
DAY 3: Rest or Cross-Train
DAY 4: Easy Run (Zone 2) - 3-4 mi
DAY 5: Tempo Run (Zone 3) - 4-5 mi with warm-up/cool-down
DAY 6: Rest
DAY 7: Long Run (Zone 1-2) - 6-10 mi (progressive increase)
Mileage Progression:
Week 1: 18 mi | Week 2: 20 mi | Week 3: 22 mi | Week 4: 18 mi (recovery)
Week 5: 23 mi | Week 6: 25 mi | Week 7: 27 mi | Week 8: 22 mi (recovery)
Week 9: 20 mi (taper) | Week 10: 15 mi (race week)
Recovery weeks: Every 3rd or 4th week, reduce by 20-30%
Taper: 3-week taper, reducing mileage by 20%, 30%, then 50%
80/20 rule: 80% of miles at easy pace, 20% at moderate-to-hard
Weekly Template (Peak Week Example - Week 12)
Mon: Rest
Tue: Easy Run 6 mi (Zone 2)
Wed: Speed Work - 2 mi warm-up, 6x1000m @ Zone 4 (2 min jog rest), 2 mi cool-down
Thu: Easy Run 5 mi (Zone 2)
Fri: Rest or Easy 3 mi
Sat: Marathon Pace Run - 2 mi warm-up, 8 mi @ Goal Marathon Pace, 2 mi cool-down
Sun: Long Run 20 mi (Zone 1-2, last 4 mi at marathon pace)
Weekly: ~48-50 mi
Pacing Strategies
Race Pace Calculator (Based on Recent Race Time)
If your 5K time is: [TIME]
Estimated 10K: 5K time x 2.09
Estimated Half Marathon: 5K time x 4.65
Estimated Marathon: 5K time x 9.8
Example (5K in 25:00):
10K: ~52:15
Half Marathon: ~1:56:15
Marathon: ~4:05:00
Pacing Strategy by Race
Race
Strategy
Details
5K
Even or slight negative split
Start controlled, push last mile
10K
Even splits
Consistent pace throughout
Half Marathon
Slight negative split
First half 10-15 sec/mi slower than goal
Marathon
Conservative start
First 10K at goal+15 sec/mi, settle into pace, push last 10K
Treadmill Pace Conversion
Pace (min/mi)
Speed (mph)
Pace (min/km)
12:00
5.0
7:27
10:00
6.0
6:13
9:00
6.7
5:35
8:00
7.5
4:58
7:30
8.0
4:39
7:00
8.6
4:21
6:30
9.2
4:02
6:00
10.0
3:43
Injury Prevention
Common Running Injuries
Injury
Symptoms
Common Cause
Prevention
Runner's Knee
Pain around kneecap
Overuse, weak quads/glutes
Strengthen quads, reduce mileage increases
Shin Splints
Pain along shin bone
Too much too soon, hard surfaces
Gradual mileage increase, proper shoes
IT Band Syndrome
Pain outside of knee
Weak hips, tight IT band
Hip strengthening, foam rolling
Plantar Fasciitis
Heel/arch pain (worse AM)
Tight calves, unsupportive shoes
Calf stretches, arch support, rolling
Achilles Tendinitis
Pain above heel
Tight calves, sudden mileage increase
Eccentric heel drops, gradual progression
Stress Fracture
Localized bone pain
Overtraining, low bone density
Rest days, calcium/vitamin D, gradual increase
Pre-Run Dynamic Warm-Up (5-7 minutes)
1. Walking lunges: 10 each leg
2. Leg swings (front/back): 10 each leg
3. Leg swings (side to side): 10 each leg
4. High knees: 20 total
5. Butt kicks: 20 total
6. A-skips: 10 each leg
7. Carioca/grapevine: 20 yards each direction
8. Strides: 4x80m at 80% effort
Post-Run Static Stretches (Hold 30 seconds each)
1. Standing quad stretch
2. Standing calf stretch (straight leg and bent leg)
3. Seated hamstring stretch
4. Pigeon pose (hip/glute)
5. Standing IT band stretch
6. Hip flexor stretch (kneeling)
Foam Rolling Protocol (10 minutes)
Roll each area 30-60 seconds, pausing on tender spots:
1. Calves
2. Hamstrings
3. Quads
4. IT band
5. Glutes
6. Upper back
Nutrition for Runners
Daily Nutrition Guidelines
Carbohydrates: 3-5 g/kg (easy training) to 7-10 g/kg (heavy training)
Protein: 1.4-1.8 g/kg body weight
Fat: 0.8-1.2 g/kg body weight
Hydration: Half your body weight in ounces daily + 16-24 oz per hour of running
Pre-Run Fueling
Timing
What to Eat
Examples
3-4 hours before
Full meal, moderate carbs
Oatmeal with banana, toast with PB
1-2 hours before
Light snack, easy to digest
Banana, energy bar, toast with honey
30 min before
Simple carbs if needed
Sports drink, gel, few crackers
During-Run Fueling (Runs > 60 minutes)
- Begin fueling at 45-60 minutes
- 30-60g carbs per hour
- Options: energy gels, chews, sports drink, dates
- Sip water every 15-20 minutes
- Practice race nutrition during training (nothing new on race day)
Post-Run Recovery
Within 30-60 minutes:
- 0.3g protein/kg + 1g carb/kg
- Examples: chocolate milk, protein smoothie, turkey sandwich
- Rehydrate: 16-24 oz fluid per pound lost during run
Race Day Preparation
Race Week Checklist
7 Days Out:
[ ] Confirm race logistics (start time, location, parking)
[ ] Plan outfit (nothing new on race day)
[ ] Reduce training volume
[ ] Focus on sleep
2-3 Days Out:
[ ] Increase carb intake slightly (marathon/half only)
[ ] Reduce fiber and fat
[ ] Pick up race bib/packet
[ ] Prepare gear bag
[ ] Charge GPS watch
Night Before:
[ ] Lay out all race gear
[ ] Pin bib to shirt
[ ] Set multiple alarms
[ ] Eat familiar dinner (carb-focused)
[ ] Get to bed early (don't stress about sleep)
Race Morning:
[ ] Wake 2-3 hours before start
[ ] Eat practiced pre-race meal
[ ] Arrive 60-90 minutes early
[ ] Warm up 15-20 minutes before start
[ ] Use bathroom before corrals open
[ ] Start watch at start line
Race Day Gear Checklist
[ ] Race bib and safety pins
[ ] GPS watch (charged)
[ ] Running shoes (broken in)
[ ] Race outfit (tested in training)
[ ] Socks (anti-blister)
[ ] Body Glide/anti-chafe
[ ] Sunscreen
[ ] Hat or visor (if sunny)
[ ] Sunglasses
[ ] Energy gels/nutrition
[ ] Water bottle (if not using aid stations)
[ ] Post-race warm clothes
Gear Recommendations
Running Shoes
Selection Criteria:
- Get fitted at a specialty running store
- Consider gait analysis (neutral, stability, motion control)
- Replace every 300-500 miles
- Rotate 2+ pairs for different workouts
Types:
- Daily trainer: Cushioned, versatile (most mileage here)
- Speed/racing: Lightweight, less cushion, carbon plate options
- Trail: Lugged sole, toe protection, water resistant
Essential Gear by Season
Season
Key Gear
Spring
Light layers, rain jacket, cap
Summer
Moisture-wicking shorts/singlet, sunscreen, hydration vest
Fall
Arm sleeves, light vest, gloves
Winter
Thermal base layer, windproof jacket, beanie, gloves, reflective gear
Temperature Dressing Guide
60-70F (15-21C): Shorts and singlet
50-60F (10-15C): Shorts and long sleeve or light layers
40-50F (4-10C): Tights or shorts with long sleeve, light gloves
30-40F (-1-4C): Tights, long sleeve, vest or jacket, gloves, headband
20-30F (-7--1C): Tights, thermal top, jacket, gloves, beanie
Below 20F (-7C): Double layer tights, thermal base + mid + wind layer, heavy gloves, face cover